Your Ultimate Guide to Having Jackfruit in Diabetes

Key takeaways:

1. Nutritional Content:
Jackfruit is rich in vitamins, minerals, and antioxidants. It also has a fair amount of fiber and protein.

2. Glycemic Index:
Jackfruit has a moderate glycemic index (between 50 and 60), which moderately increases blood sugar levels.

3. Is jackfruit good for diabetes?
Jackfruit can be beneficial for individuals with diabetes when consumed in moderation. It can help tackle sweet cravings, provide antioxidants, offer B vitamins for bodily functions, and aid digestion due to its fiber content.

Introduction

Jackfruit or Kathal is a popular fruit that is native to India. It is one of the largest fruits, weighing up to 20 kg.

It is mildly sweet and has a meaty texture. Hence, vegans and vegetarians often use it as a meat alternative. It is also a good source of vitamins, minerals, and antioxidants.

Jackfruit can moderately affect your blood glucose levels. Hence, if you have diabetes, staying informed about jackfruits' impact on your blood sugar levels is crucial.

With such high popularity, "Is jackfruit good for diabetes?" is a common question many people with diabetes have. However, before learning about the relation between diabetes and jackfruit, let's learn about jackfruit's nutritional content.

Overview of jackfruit's nutritional information

Jackfruit is full of essential macro and micronutrients. The following is the nutrient content of jackfruit per 100g (one small cup).

  • Water→ 73.5g
  • Protein→ 1.72g
  • Carbohydrate→ 23.2g
  • Fiber→ 1.5g
  • Calcium, Ca→ 24mg
  • Iron, Fe→ 0.23mg
  • Magnesium, Mg→ 29mg
  • Phosphorus, P→ 21mg
  • Vitamin B-6→ 0.329mg
  • Vitamin C→ 13.7mg

Jackfruit calories

There are about 95 calories in jackfruit (100g serving). Hence, by eating one regular cup of jackfruit (about 150g), you consume about 142.5 calories.

Jackfruit sugar content

The total carbohydrate content in jackfruit is 23.2g, from which the total sugar content is about 19.1 g.

The main sugars that are present in jackfruit are:

  1. Glucose→ 9.48g
  2. Fructose→ 9.19g

Jackfruit is high in sugar content and has a moderate glycemic load between 13 - 18.

Glycemic load measures how a food impacts blood sugar levels, factoring in both carbohydrate quantity and speed of absorption. A glycemic load below 10 is low, between 11 to 19 is moderate, and over 20 is high.

Hence, jackfruit has a fair amount of sugar with a moderate glycemic index.

Glycemic index of jackfruit

The glycemic index (GI) estimates how quickly a food item increases blood sugar levels after consumption. The GI ranges from 0 to 100.

In GI, values below 55 are low (slowly raise blood sugar), values between 55 and 70 are moderate, and values above 70 are high (quickly raise blood sugar). Pure sugar/glucose has a glycemic index of 100.

Jackfruit's glycemic index ranges between 50 to 60. Hence, it has a moderate glycemic index.

So does jackfruit increase blood sugar?

Yes, jackfruit will moderately increase your blood sugar levels after consumption.

Is jackfruit good for diabetes? Let's discover

An Indian man helping his wife to check blood glucose levels
An Indian couple checking blood glucose levels after having jackfruit

Though jackfruit has a fair amount of sugar and a moderate glycemic index, it also has a fair amount of protein and fiber.

Protein and fiber slow digestion and prevent your blood sugar from rising rapidly after eating jackfruit.

Additionally, jackfruit is a rich source of nutrients. Jackfruit has calcium, magnesium, potassium, and vitamins such as vitamin C, thiamin, riboflavin, niacin, and vitamin B6.

Jackfruits also have flavonoid antioxidants. Some studies associate long-term flavonoid consumption with a lower risk of chronic diseases.

So can diabetics eat jackfruit?

Yes, if you have diabetes, you can still enjoy jackfruit in moderation. We recommend keeping the portion sizes to half a cup (about 75g) daily.

Also read: The Best Foods to Improve Your Heart Health

Jackfruit benefits for diabetes

Because of jackfruit's rich nutrient profile, it benefits people with diabetes. When eaten in moderation, jackfruit has the following benefits.

  1. Helps tackle sweet cravings
    When you have a sweet craving, fruits like jackfruit are a healthy way to deal with those cravings.
  2. Rich in antioxidants
    Jackfruit is a rich source of antioxidants. Antioxidants help people with diabetes maintain good heart health.
  3. Good source of B vitamins
    Jackfruit is rich in vitamin B complex. Vitamin B complex helps in various bodily functions, including energy production, metabolism, nerve function, and the maintenance of healthy skin, hair, and eyes.
  4. Helps digestion
    Jackfruit is high in fiber. It aids in digestion and acts as a good laxative. It can help you maintain smooth bowel movements and prevent constipation.

Jackfruit side effects: Should you be worried?

Overconsuming jackfruit can spike your blood glucose levels. Hence, it is vital to keep your portion size small. We recommend you keep your portion size to about half a cup or 75g.

Jackfruit may also cause allergies in people with a history of birch pollen allergies. Hence, while eating jackfruit, keep an eye out for any unusual reaction in your body.

If you overconsume jackfruit as a meat alternative or a protein source, it might not be the best idea. Beans and lentils are a far better source of protein than jackfruit.

Ways to consume jackfruit in diabetes

Let us discuss some healthy jackfruit recipes that you can make at home. Just make sure to have them in moderation if you have diabetes.

Jackfruit Curry (Kathal Ki Sabzi)

A bowl of jackfruit curry with indian flat bread
A bowl of kathal ki sabji
  • Ingredients: Jackfruit (raw or ripe), onions, tomatoes, ginger-garlic paste, green chilies, turmeric, coriander powder, cumin powder, garam masala, salt, and oil.
  • Method: Saute onions, green chilies, and ginger-garlic paste in oil. Add chopped tomatoes and spices. Stir in chopped jackfruit pieces and cook until tender. Garnish with coriander leaves.

Jackfruit Biryani

  • Ingredients: Jackfruit (raw), basmati rice, onions, tomatoes, yogurt, ginger-garlic paste, green chilies, biryani masala, saffron, mint leaves, coriander leaves, and ghee/oil.
  • Method: Marinate jackfruit with yogurt, ginger-garlic paste, biryani masala, and salt. Lay basmati rice with jackfruit mixture, fried onions, saffron-infused milk, and mint-coriander leaves. Cook on low heat until flavors meld.

FAQ

We often get asked questions about having jackfruit in diabetes. Let us answer the most common and relavant questions.

Is jackfruit good for weight loss?

Yes, jackfruit for weight loss is good when eaten in moderation. It has good fiber and protein, which can make your stomach feel full faster. Also, having jackfruit keeps your stomach full for longer.

Hence, jackfruit can help you lose weight by acting as a healthy snack instead of snacking on high-calorie processed foods.

Is raw jackfruit good for diabetics?

Yes, raw jackfruit is good for diabetics. Raw jackfruit has almost the same vitamins and minerals as ripe jackfruit. However, it has a lower amount of sugar. Hence, it may impact your blood glucose levels less, which is excellent for people with diabetes.

Also read: Best Low Glycemic Fruits for Diabetes Management

Is jackfruit good for health?

Yes, jackfruit is good for health because of its numerous nutritional benefits. It has many vitamins, minerals, fiber, and antioxidants. Jackfruit provides essential nutrients such as vitamin C, vitamin A, potassium, and dietary fiber, which support overall health.

Additionally, it may help improve digestion, boost immunity, regulate blood pressure, and promote heart health.

However, it's essential to consume jackfruit as part of a balanced diet. Consult with a doctor for specific dietary concerns or medical conditions.

Conclusion

In conclusion, you can have jackfruit in moderation, even if you have diabetes. However, make sure to have it as a part of a balanced diet.

Suppose you are still concerned about how it may affect your health. In that case, it is best to consult a doctor or nutritionist for personalized guidance.

Are you finding it challenging to manage diabetes?

If you have been recently diagnosed with diabetes, it can be pretty overwhelming. You need to educate yourself and make many changes in your life.

However, you can make your life easier with the Aware Health Rewards app.

The Aware app is like your best friend for handling diabetes. It helps you monitor your sugar levels daily and gives you insights into your values. Plus, it reminds you to take your medicine, shows how your heart is doing, connects you with others struggling with diabetes, and more. Start managing diabetes smartly now!

About the author: 

Lucky Mehtani
, B. Pharm, merges his healthcare expertise with a passion for writing to enhance India's heart health. Through insightful blogs, he provides well-researched information on managing Diabetes, Hypertension, and High Cholesterol, aiming to prevent heart attacks and strokes.
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